Fiber is an important part of a healthy diet, and high-bran foods can help you fulfill your recommended daily fiber intake. According to the National Institutes of Health, most Americans do not consume enough fiber in their daily diet. Know where to find healthy sources of fiber and bran and what to look for when choosing foods.
Types of Grains
Grains come in many shapes and sizes. Common grains in the United States include corn, wheat, rice, oats and rye. Other types of grains include barley, quinoa and sorghum.
Structure of Grains
A grain kernel consists of three main parts: the bran, germ and endosperm. The bran portion is the outer shell of the grain kernel. It contains fiber, B vitamins and trace minerals. The germ is located inside the grain kernel and contains B vitamins and vitamin E. The endosperm contains carbohydrate and protein.
When grains are refined, the bran and germ are removed. For example, whole wheat flour contains all parts of the wheat kernel, while refined white flour is only the ground-up endosperm from the wheat kernel. Refining grains does improve their shelf life, but it removes fiber and nutrients contained in the germ and bran.
Health Benefits of Fiber
Fiber is a major asset of bran, and including enough fiber in your diet may reduce your risk for some diseases. An 2010 article in the journal "Circulation" found that diabetic women who included fiber and bran in their diets had a 35 percent reduced risk of death. Fiber can also aid in managing your weight because it makes you feel full faster. It can help prevent some types of constipation, and some studies have shown that fiber may reduce your risk of cardiovascular disease. Dietary fiber can also help maintain your blood glucose levels.
Recommended Intake
The recommended intake for fiber depends on your caloric intake and needs. For men ages 19 to 50, the Institute of Medicine recommends 38 grams of fiber per day. For men ages 51 and older, the adequate intake is 30 grams. For women ages 19 to 50, 25 grams of fiber is recommended, while 21 grams are recommended for women ages 51 and older. The USDA-sponsored ChooseMyPlate.gov recommends that half of your daily grains come from whole grains.
Foods
Bran can be found in foods that contain whole grains or have bran added to them. Examples of whole grain foods that contain bran include whole wheat bread, oatmeal and brown rice. Examples of foods that have bran added to them include cereals, bran muffins and breads. Look for product ingredient labels that list whole-grain or whole-wheat flour -- rather than enriched grain flour -- as the first ingredient. This will ensure that the bran and fiber have not been removed.
